Tuesday

Strength Development:

Power Snatch/OH Squat Complex

5 sets @ every 2 minutes

·   Power Snatch

·   Overhead Squat

2 reps of complex per set

WOD

20 minute CAP

For time:

21 – 15 – 9

·   Power Snatches (RX 45/30 kg)

·   Pull-ups

·   100 meter run between

Then:

15 – 12 – 9 

·   Overhead Squats (RX 45/30 kg)

·   Chest-to-bar Pull-ups

·   100 meter run between

Then:

9 – 6 – 3  

·   Squat Snatches (RX 45/30 kg)

·   Bar Muscle-ups or jumping Bar Muscle-ups

·   100 meter run between